10 Ways to Lower High Blood Pressure Naturally

The force with which blood pumps from the heart to the arteries is known as blood pressure, and a normal blood pressure reading should be equal to or less than 120/80 mm Hg.

High blood pressure, also known as hypertension, means that the blood is flowing more forcefully through your arteries which increases the pressure on them and in turn causes damage to them.

High blood pressure is a serious health problem that can lead to heart failure, strokes or even kidney failure. If the blood pressure reading is 140/90 mm Hg or above, then it is considered to be high.[1]

Measuring Blood Pressure

When your heart beats, it squeezes blood into the arteries and creates pressure. The systolic pressure or top number represents the heart’s force of moving the blood into those arteries. Between beats, the heart is at rest while it refills with blood. The diastolic pressure, or bottom number, measures the pressure in the arteries while the heart is resting.

The American College of Cardiology, in 2017, lowered the numbers for the diagnosis of hypertension to 130/80mm Hg and higher for all adults.[2]

The new guidelines are made to bring more people into the hypertensive range to favor the pharma companies to make more money.

What Causes High Blood Pressure?

Despite the exact cause of hypertension being unknown, there are some risk factors which can lead to blood pressure. These include:

But these signs and symptoms aren’t specific and usually don’t occur until high blood pressure has reached a severe or life-threatening stage.

Preventing High Blood Pressure

The first step towards preventing high blood pressure is having a healthy lifestyle. You can incorporate the following in your lifestyle for preventing and reducing the risk of high blood pressure-

Healthy Diet: Eat a healthy diet by limiting the amount of salt and increasing the amount of potassium. Also try to include plenty of fruits, vegetables and whole grains in your diet.

Regular Exercise: Exercise regularly as it would help you maintain a healthy weight and lower your blood pressure as well.

Maintain Healthy Weight: Being overweight or obese increases the risk of high blood pressure so try to maintain a healthy weight. A healthy weight would also reduce the risks of other health problems for you.

Drink Less Alcohol: Limit the amount of alcohol you drink in a day to 2 drinks per day in case of men and 1 in case of women.

Quit Smoking: Quit smoking, as it not only raises your blood pressure but also puts you at risk for cancer, heart attack, and stroke.

When to See a Doctor

If you notice your blood pressure in the pre-hypertension range, then consult your doctor and work with him/her to take steps to bring it down. The treatment plan would include medication, changes in your lifestyle or therapies.

If your blood pressure reading is 130/88 mm Hg or above, or if instead of stabilizing or lowering, your blood pressure keeps rising despite following any of the below remedies, then visit the doctor immediately.

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Regularly monitor your blood pressure either at home or visit the doctor to monitor is recommended. You would need immediate medical attention in case of constantly high blood pressure reading.

1. Lemons

In addition, lemons also help lower your chances of heart failure due to their vitamin C content.[5] Vitamin C is an antioxidant that helps neutralize the harmful effects of free radicals.

Simply drink a cup of warm water with the juice from half a lemon added to it each morning on an empty stomach. For best results, do not add salt or sugar.

2. Watermelon Seeds

Watermelon seeds contain a compound called cucurbocitrin, which helps widen the blood capillaries. This compound also helps improve kidney functioning, which in turn reduces blood pressure levels and also helps a lot with arthritis.

A pilot study published in the American Journal of Hypertension in 2011, reports that watermelon helps lower the blood pressure due to its vasodilatory effect.[6]

Add 2 teaspoons of gently crushed, dried watermelon seeds to 1 cup of boiled water. Steep it for about an hour, then strain it. Take 4 tablespoons of this water at regular intervals throughout the day.

3. Garlic

Several studies have demonstrated blood pressure lowering effects of garlic.[7][8] Garlic (both raw and cooked) helps control high blood pressure and at the same time reduce cholesterol levels.

Garlic helps relax blood vessels by stimulating the production of nitric oxide and hydrogen sulfide.

Eat 1 or 2 crushed garlic cloves daily. You can simply crush them with your hands. Crushing garlic cloves creates hydrogen sulfide, a compound that promotes good blood flow, removes gas and reduces the pressure on the heart. If you do not like eating raw garlic or if it causes a burning sensation, then take it along with a cup of milk.

You can also mix 5 or 6 drops of garlic juice in 4 teaspoons of water and take it twice a day.

4. Banana

Eating bananas regularly help people with high blood pressure control it.[9][10] Bananas are a rich source of potassium, which lessens the effect of sodium.[11]

5. Celery

The high level of the phytochemical 3-N-butylphthalide present in celery greatly helps control high blood pressure.[12] Phthalides help relax the muscles in and around arterial walls, thereby creating more space and allowing the blood to flow in without difficulty.

A 2005 study published in the West Indian Medical Journal found that coconut water, being rich in potassium, magnesium and vitamin C can help decrease systolic blood pressure.[13] Along with coconut water, you can also use coconut oil when cooking.

7. Cayenne Pepper

Those suffering from mild hypertension can benefit from eating cayenne pepper.[14] It facilitates a smooth blood flow by preventing platelets from clumping together and accumulating in the blood.

You can add some cayenne pepper to fruit or vegetable salad, or add a pinch to a bowl of soup. Because cayenne pepper is quite spicy, you need to use only a little bit.

8. Onion Juice

Onions have also been found to lower your blood pressure due to the presence of an antioxidant flavonol called quercetin.[15]

Try to eat 1 medium-sized, raw onion daily.

You can also mix a ½ teaspoon each of onion juice and honey and take it twice a day for 1 to 2 weeks.

You can also mix 1 teaspoon each of honey and ginger juice with 2 teaspoons of cumin seed powder. Eat it twice a day.

Another effective remedy is to mix basil juice and honey in equal amounts and have it on an empty stomach daily.

10. Fenugreek Seeds

Fenugreek seeds have shown anti-hypertensive effects[17] due to their high potassium and dietary fiber content.

Boil 1 to 2 teaspoons of fenugreek seeds in water for about 2 minutes, and then strain it.

Put the seeds in a blender and mix it into a paste.

Eat this paste twice a day, once in the morning on an empty stomach and once in the evening. Follow this remedy for 2 to 3 months to notice a significant improvement in your blood pressure level.

In addition to using these natural remedies as part of treatment for high blood pressure, it is essential to follow your doctor’s medical and dietary advice and go for regular check-ups.

Expert Answers (Q&A)

Answered by Dr. Nieca Goldberg, MD (Cardiologist)

What symptoms can be taken as warning signals for severe hypertension?

Shortness of breath, chest tightness, headache, nausea, and vomiting, are all probable indicators of dangerously high blood pressure. Severe hypertension can lead to stroke or heart attack.

What is the prescribed course of action in case they occur?

If you have any of the symptoms I have listed above, severe hypertension with blood pressure greater than or equal to 180/90, go to an emergency room immediately.

Should a person be worried if he has high blood pressure, but still feels fine?

Yes, you can have high blood pressure and no symptoms. High blood pressure is often called the “silent killer.” If your blood pressure reading is at or greater than 130/80, it is considered to be in the high range. Persistently elevated blood pressure is a risk factor for heart attack and stroke, and can even cause heart failure if left untreated.

How often should a person check his blood pressure?

A healthy person without high blood pressure is recommended to get his/her blood pressure evaluated during their annual physical examination. People who are prone to high blood pressure, however, require more frequent medical visits and the doctor may even recommend a home blood pressure monitoring schedule.

Why is honey considered beneficial for high blood pressure?

Honey is thought to be helpful because it contains antioxidants. However, it may not be enough to lower blood pressure. I recommend a combination of diet and exercise to lower blood pressure. Additionally, the use of healthy lifestyle changes along with medication to lower blood pressure. Besides, many people with high blood pressure also have a diabetes problem, which makes honey an unsuitable choice for treating their condition.

Please provide some tips regarding high blood pressure.

Reduce salt in the diet, don’t add salt to food and swear off processed foods.

DASH diet which includes fruits, vegetables whole grains, low-fat dairy products, and healthy proteins, is known to lower blood pressure. These foods have minerals and antioxidants that relax blood vessels leading to lower blood pressure.

A 5-pound weight loss can help bring down elevated levels of blood pressure to a small degree.

Reducing stress: Meditation has been found to lower mild to moderately elevated blood pressure.

Restrict your alcohol intake.

How can we know that our high blood pressure is beyond the scope of home treatment and requires medical help?

If the blood pressure is persistently elevated despite healthy changes described above.

What is the fastest way to bring down elevated blood pressure levels naturally and at home?

If blood pressure is very high, it should not be treated at home. People should work with their doctor to make the best recommendations to lower blood pressure.

What are the ideal drinks for relieving mild to moderate hypertension?

There are no drinks that lower blood pressure. Keep alcohol intake low, one drink a day for women or up to two drinks daily for men. Cut back on soda as it can lead to weight gain, a contributing factor for high blood pressure.

Is smoking conducive to high blood pressure? If so, how?

What role does sleep play in managing blood pressure levels?

Sleeping less than 7 hours per night leads to high blood pressure and weight gain. Higher blood pressure and weight gain are caused by the increase in stress hormones that are released due to lack of sleep.

About Dr. Goldberg: She is the Medical Director of the Joan H. Tisch Center for Women’s Health at the NYU Langone Medical Center. She is also the Clinical Associate Professor of Medicine at the NYU School of Medicine and the Co-Medical Director of the 92nd Street Y’s Cardio Rehab Program.

She also hosts a radio show on Doctor Radio SIRIUS XM 81 of “Beyond the Heart.” Dr. Goldberg is a national spokesperson for the American Heart Association and has started the “Go Red for Women” campaign.

She is the author of “Dr. Nieca Goldberg’s Complete Guide to Women’s Health” and another highly acclaimed award-winning book “The Women’s Healthy Heart Program.”

Resources:

Whelton PK, Carey RM, Aronow WS, Casey Jr. DE, Collins KJ. Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. Journal of the American College of Cardiology. http://www.onlinejacc.org/content/71/19/e127. Published May 2018.

very useful tips are given to reduce high BP. Recently I have head ache,pain in ear lobes and diagnosed as High BP. I was advised medication but I am now trying lemon juice treatment. I hope my BP will be rduced. Thanks for the tips

I just started drinking warm water and lemon in the morning. I have a doctor’s appointment on 8/14/14 to have my blood pressure checked and is hoping that this will help me to stop having to take my blood pressure meds. Thanks!

I had HBP for almost a year coz of the stress life, and 3x was hospitalized coz of that issues. the bad HBP was 196/127 when i was in ER, since that day i tried to keep my healthy life and loose weight almost 14kg. I do meditation for relief my stress and do exercise every day and take a herbal medicine coz i want to reduce the HBP meds. Thank God now my blood pressure around 120/80 and i eat celery 2x a day (thats help me a lot to relax), Good luck guys and stay healthy! Thanks for the tips.. i think i wanna try lemon and water with honey.

I tried everything of above things and I am amazed to see the result ,my BP has come in Normal range. Information given on this site is very useful,I highly recommend this to everyone. Thanx for excellent info.

Hello friends, i am from Pakistan. just tried remedies for hypertension, and got this important site. well, my mom have hypertension, and it aggravate at night regularly. took medicines from hospital and it effect little bit to reduce hypertension. As i read your site, now i am going to purchase Banana and Lemon. Hopefully it will effect and eliminate hypertension…!!

Thank you so much everyone for sharing your feedback. Even I have been diagnosed with hypertension recently and was quite worried about it.
Despite taking a pill my BP Is not under control.
I am surely going to try some of the tips as see if it help’s.

My husband had high Blood Pressure, I starting making him a tonic consisting of 1/2 C of boiling water, juice from 1/2 of an organic lemon, 2 TBS. Braggs apple cider, 1/4 tsp. cayenne pepper, 2 TBS. Honey, so far it’s worked like a charm.

My husband had high Blood Pressure, I starting making him a tonic consisting of 1/2 C of boiling water, juice from 1/2 of an organic lemon, 2 TBS. Braggs apple cider, 1/4 tsp. cayenne pepper, 2 TBS. Honey, so far it’s worked like a charm.
Hi Dear,
Can you please tell me whether i should boil all the above ingredients in water.
Thanks

Hi friends, I have high blood pressure and twicely it reach upto 220/110. Also I am on the medication for it, where I am taking 5mg Amalon tablet everyday morning. But whenever I am checking my BP it gives me near to 160/95 everyday, Please can you suggest the best home remedies that I can control my BP as normal.

Today only my mum blood pressure increased…n she is hypotensiv also…. so i jst reas abt yow reduce these two things so i gave her one r two garlic cloves n suddenly after 5 mins she became normal… really garlic is too effectiv fr bp i suggest u all tht use garlic !!!! Thnk u

Very informative site thank you!
I have HBP but I don’t take the medication that the doctors prescribed because i know that it has side effects. Instead i try and control it myself by watching what i eat and drink. My pressure this morning was 151/109/71. Read about the lemons on this website and decided to give it a try. Well, an hour or so after taking a full glass of freshly squeezed lemon with water my pressure reading went down to 130/96/69! Thank you for this website.

thanks every one for your info.i just realized 2 days ago that im HBP after visiting my Dr. from today im trying what i have got from this site i hope it gona work for my pressure which is 180/60 god bless.

Hi.I have high bp for very long time 170/100.each time visit to doctor it will be high.I check with my auto machine at home with reading below 150/100.Anything wrong with my machine.BTW,thks for the useful tips to bring down pressure n I’m going to try it

My fiance has been on HBP medication for 5 years,and ,I want him off the meds and thanks for this site…first thing tommorrow ,we are going shopping for lemons and honey…celery…we are throwing out all the red meat and cheap oil that we were using…I wish everybody to get well.

It would be a mistake to throw out the meds. My mother in law refused them. Now she’s in the hospital due to a brain hemorage she got because of HBP being out of control due to not taking meds. I’ve been told by doctors and patients now , at least 5 different once, that HBP meds are the safest forms of medication you can take. And they will save your life. If you want to get him off that’s fine, but don’t take him off cold turkey. Ween him off. Eat all these great foods, lessen sodium foods, work out more and over time you’ll be able to balance out less meds with more good foods and drinks like this.

For BP its very good to have one glass of hibiscus tea regularly to lower your risk of developing high BP or to protect yourself against more severe hypertension if your BP levels are already too high.

If you decided to take garlic every day then keep it one or two daily. Be very cautious with lemon juice, go for half, small size, (tennis ball). That too not for long period, say10to 15 days.stop try other remedies and come back after two months.

Thank you very much I have learnt so much by reading on this site and will start today on lemons and garlic I am not on meds yet and I don’t want to get to that my BP at the momemnt is 143/72 I want back to normal I wish everyone good health let’s all fight this High blood pressure thanks for all advice

Thanks a milllion for a very informative article, I’m convinced it will help me, my mom and my friends. I plan to share this with all my friends to fight against HBP and the use of prescribed meds. Thanks once again all for your input. God bless you all.

I have high BP `60/90 and always take medicines. For that I got edema in the whole body. Now I shall start with the lemon + garlic home remedy , which I never tried. Thanks for the so useful natural remedies those are really life saving without and side effects of medication.

I have high BP 160/90 and always take medicines. For that I got edema in the whole body. Now I shall start with the lemon + garlic home remedy , which I never tried. Thanks for the so useful natural remedies those are really life saving without and side effects of medication.

Hi recently diagnosed with HBP and given tablets. Have taken them or 2 days and stopped as I hate them. Thanks for the interesting read. I am off to make a collection of the items. Will be back with feedback.

This was a timely gift for me.I was diagnosed of hypertension last month and i was given retard tablets which caused a severe headache.I have stopped the medication and i am on natural remedies now.A lot of improvement have been recorded.God bless you so much.

I was alarmed yesterday when after some headaches and hot flashes I found out that my BP was 147/92. I have family history on HBP and I’m also concerned because I have a long flight tomorrow. Thanks for that article and all of you people for sharing your experiences.

my mother has had horrible trouble with high blood pressure. I had read somewhere that hibiscus tea was wonderful in dealing with that issue. I went to my local to the house and bought all different types of hibiscus teas for her. They even had just plain hibiscus to brew to add to any other juice or drink. Decaf and caffeinated for different times of day. She found it extremely helpful. She drinks it hot as well as keeps a picture of it iced in the fridge so she can sip on it all day.

HBP is a problem which affects both sexes and people after thirty or forty. Those with family history can have it earlier also. While all home and natural remedies do work,not taking medication when one knows he/she has HBP is not a wise thing to do. This ailment is a silent killer,and affects the vital organs like heart,brain and kidneys if left untreated. I am now 60+ and have been talking anti hypertensives for the last more than thirty years,and try to take all precautions,along with some of the natural things discussed. But not taking medication is not an alternative, in my opinion.

I’m in the same boat as you, Rakesh. Been on BP meds ’bout 40 yrs with same doctor. Just found out he is (suddenly) no longer practicing, and I’ve been out of ALL MEDS for weeks now. Will try some of these home remedies while I’m searching for another primary care doctor to write prescriptions. My BP is 168/101 today (normally around 120/80), and I can feel a difference. Thanks to all who contribute their experiences. May GOD continue to bless you.

Take 10 ML Juice of Moringa Leaves then grind the juice with 1 glove of Garlic. Drink it for one month. Blood pressure is because of the problems with VYANA as per Ayurveda. You must control the Vyana not the hypertension. Taking continuous medicines for blood pressure may cause serious problems in kidney / heart / liver.

For years my BP was high and my doctor would say to me, shari I have to you on BP meds if it doesn’t come down so I did some research and read a lot about coconut oil and whit tea, 3 months before my next doctors app I started taken 2 table spoons of coconut oil a day and drank a cup of white tea a day. At my app my doctor was floored and so was I, my BP was normal, in the past 4 years that never happen, oh yeah I forgot to mention I have heart disease so it was a struggle to keep my BP normal until I tried the coconut oil and the white tea…

Thank you for all the valuable home remedies. Best site I’ve seen and first hand experience. My BP went up 156/76 yesterday morning and 143/69 this morning. After I took Ayuveda concoction of garlic juice, ginger juice, lemon juice, apple cider vinegar and honey my BP went down ton120/67 this afternoon. Will certainly try some of the natural tips to reduce BP. I’ve been on BP meds for past 2 years and also taking daily meds for severe vertigo.

All the tips mentioned here are strictly informational. This site does not provide medical advice. Consult with your doctor or other health care provider before using any of these tips or treatments. Read more.